Rx. 16:39

subbed 5 air squats for 1 front squat

17:10

		6-5-4-3-2-1
strict pull up + 4 kg medball
strict ring dips + 4 kg mb
fsq bw 82,5 kg
		13:47

beautifull execution. Congratulations!

9:58

Con menos que 75% para preservar intensidad. Sirviò fui ub cada ronda. Los muscleups fueron estrictos desde sentado en anillas bajas. Falta colgar algo para poner las altas todavía, y la soga!
Laburè con 90 pesando cerca de 75

M/27/5'8"/170lb
CrossFit AFK

12:19 - Rx 255lb barbell (Missed one muscle-up in the round of 4. Legs are pretty sore today and did a quick warm-up because I was low on time.)  

I question the second point on "Loose Fingertip Grip".   I mean, it can be done...but if you are a cleaner (Oly) I do not think it should be done.  Thoughts?

SC to 195# & str PU dips...27:50

Done 11/20. Intermediate @ 195lbs. no rings so subbed strict pull-ups and dips. 

5:53

10min01 @120kg
Rx 

Log in to comment button is dead on safari on my iPhone. Duck duck go works again though! (Used to be the other way around)

10:31 scaled with 185lb. and reversed the order of the squats to ascend. Did all unbroken sets on both movements. 1.5xbw
is 12lb under my all time PR, so no thanks! 

Started a round every 2 min to try to keep HR and breathing down due to hazardous smoky air. I did the last muscle up early to give myself more rest before the final set of front squats which was hard-as were the sets of 5,4, and 3 on muscle ups. Muscle ups were mostly an explosive pullup into the dip but the last rep on the aforementioned sets required a hard fought transition. 

Squat shoes, 12” soft butt target, and did the last set of squats belted. 

warmup was 2 rounds: 6 tempo false grip ring rows, 6 tempo push-ups, 10 tempo squat to stand, 10 second hollow hold to L sit to land in squat, then build up 10s bottom of dip hold, 5 sec top of dip hold+5sec negative+5sec hold +5sec dip., 1 strict MU
6fs@95,5@125,4@155,3@185,2@205, and 1 rep at 225lbs. each set followed by a strict Muscleup. 

176lb/43y/176cm

5:00 s
jumping pull ups (bar at wrist height)
push ups
front squat (85#)

F/26/5’5/148
CrossFit AFK

11:23, scaled
no rack, 135# front squats 
toe muscle ups 

9:43
185 lbs

Rx'd
17'48"
255lb front squat
bodyweight 77kg

M/36/6’/175#

6-5-4-3-2-1
Strict ring muscle-ups
1.25x bodyweight front squats (225 lbs.)

9:42

Deo gratias

Pull up, Dip, 95# FS

5:22

m/50/87

18-15-12-9-6-3 pull-up+dip 
bodyweight fs

14:58

No rack. Kept the front squats pretty light (95#s) muscle ups were strict on rings 8:04. Had a couple of interruptions. 

8:11 body weight FS 175#, strict pull-ups and strict dips

Kipping RMU/ 185LB(80% fsq)
PESO CORPORAL 165LB

We did the beginner option

6-5-4-3-2-1
jumping pull ups
incline push ups on Rogue box
front squats (gradually increased the weight, started with 20 lbs ez-bar and increased weight by 2.5 lbs on each side)

I felt like the workout was getting easier as we went.  I felt like I was jumping higher to the pull up bar. 

Front squat 90 sec rest + 2 pull-ups
6 @45/95/115
4 @135/155
3 @185

6-5-4-3-2-1
Pull-ups 
Push ups x3
Front squats 135lbs
Time 10:10

5x15 leg extensions EMOM @55lbs

6-5-4-3-2-1 reps in 10:59 of:
Pull-ups
Push ups
185# front squats

Banded Strict Muscle-Ups
Bodyweight Front Squats (80 kg / 176 lbs)

12:48

https://youtu.be/QMIfi68atmc

BMU, 105kg bar, 74 BW, 15:22

No access to rings or pull-ups since the bar is part of my squat rack, so…
6-5-4-3-2-1 front squats, 155#
12-10-8-6-4-2 unsupported bent over rows, 53# kb and push-ups on dumbbells 
10:30
squats a little shallow. 

59/5’8”/155

5:51 beginner with kipping pull ups. 

155lbs front squats (~bw)
3x pull-ups + dips (9+9, 8+7, 6+6, 5+4, 3+3, 2+1)
7:56
Might have gone heavier on FS

Modified:
--
18-15-12-9-6-3 reps for time of:

Inverted rows
Bench dips w/ elevated feet 
DB front squats @ 2x 12,5 kg DB

> 14'45''
--
Peace.

12:45 Rx @ 295 FS
M/35/197

Didn’t run the clock today

Low ring MUs from my pull-up bar
FS started at 205 (1x BW) but had to drop to 185 in the round of 4

Wasn't having S.RMU so scaled to RMU and idk what happened but 1.5 bw fsq was just not there so laced in 250 and 225 to scale.  Bw is 168lbs finished 17:40

Intermediate (170#) / subbed (attempts at) strict bar MUs: 15:12

Completed a few SBMU without kipping, but a lot of chicken-winging 

Intermediate @225lbs
11:23
Dropped bar in 3s round, took a minute to work up the will to clean it. Front squats done with arms crossed due to elbow pain. Rings done in basement from knees, pretty well strict for all reps.

Scaled to regular muscle-ups and 1.25x bw front squats (225#), 16:59.

This was plenty weight on the front squats.  Failed a rep in round of 5 and had to strip some weight to get the bar back up to the rack.  Muscle-ups all singles – went pretty good today.  Cooled down by chopping some wood in the back yard.

49m/5'10"/180

Used Steven’s suggested sub for strict ring MU. Those transitions are surprisingly taxing mid workout. I used this example 
https://youtu.be/xthCe-_A-xg

6-5-4-3-2-1 reps for time of:
2 strict chest to bar pull-ups + 2 strict ring dips + 2 muscle up transitions per rep (12-10-8-6-4-2)
Bodyweight front squats

155 lbs. front squat. 
Only the first 1-3 reps of c2b were strict
Switched MU sub station every rep.  

26:53 but didn’t rush it

6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Push-ups
 Front Squats 135 lb
9:54

WOW! that sucked and was a blast at the same time! 
8:53 jumping MU and #175 FS 
Did 220915 as warmup posted there. I’ll be feeling this tomorrow. 

Lee (BW FS) 6.45
Noah (1/2 BW FS & 37.5kg Lat Pulldown) 7.27

Globo wod: If you don't have rings today do strict bar muscleups, or substitute. Subs for muscleups include 2 strict chest to bar pullups, 2 strict ring dips and 2 muscle up transitions per rep (if you have rings).  Sub for ring dips are weighted bar dips or 2 to 1 pushups on dumbbells.  For front squats,  if you don't have a barbell available sub 2 to 1 dumbbell front squats at bodyweight, or 3 to 1 dumbbells front squats 50/35lb dumbbells.

Great work

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and weightlifting. Squatting with upright torso and demands on hips and ankles. Clearing an obstacle, pulling with extra range of motion, pushing with extra range of motion, loss of connection, gymnastics and weightlifting strength.

					SHORT		MEDIUM			LONG

LIGHT

MEDIUM
						x
HEAVY

TECHNIQUE SCALE
AMRAP in 15 minutes of:
10 front squats
10 kipping pull-ups
10 push-ups

CONSISTENCY SCALE
AMRAP in 15 minutes of:
5 front squats (heavy)
10 (pick either strict ring dips or strict ring pull-ups - whichever is your limiting factor)

INTENSITY SCALE
Sub rope climbs for muscle-ups, practice muscle-ups in the warmup

MY STUFF
12-10-8-6-4-2 of pistols
6-5-4-3-2-1 of strict muscle-ups from ground, no false grip

GENERAL FEAR LEVEL: 5

That looks effortless. Wow. 

Good Lord that looked gorgeous.

Go Pamela!

Wish my squats looked as solid as hobart's

I really like the recent addition of "points of emphasis" visualization graphics.  Nicely done.